Tuesday, February 11, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

6 x 100 @ 1:30-

  odds, drill/kick by 50's

  evens-

    #2- 75 drill/25 swim fast

    #4- 50 drill/50 swim fast

    #6- 25 drill/75 swim fast

:30 rest, check HR, then...

3x:

  2 x 75 swim free br3 or 4/2 @ :55- go 50 smooth & strong/25 add big kick, desc 1-2

  3 x 25* swim IM order by 25's @ :25, build each 25 to fast

  No rest between rounds.

  *in rd2, 25's are 3 x 50's swim IM order by 25's, fast turns throughout, @ :50

  *in rd3, 25's are 3 x 75 swim @ 1:10, desc 1-3 to what you can. 

Check HR after last 75,then 75 easy choice

1:00 rest

3 x 50 swim at mile gp @ :40

25 jungle sprint/check HR

  25 easy

3 x 50 swim mile gp @ :40

75 swim faster than gp @ 1:00/check HR

  25 easy @ 1:00

2 x 175 swim 2:30, desc 1-2

  100 smooth & strong/75 add kick

Check HR, 50 easy

1:00 rest

4 x 50 swim at mile gp @ :40

25 jungle sprint/check HR

  25 easy

4 x 50 swim at mile gp @ :40

75 swim ftp @ 1:00/check HR

  25 easy @ 1:00

2 x 225 swim @ 3:00, desc 1-2

  150 cruise/75 faster

    (can be pull w/choice equip)

Check HR/100 easy

1:00 rest

5 x 50 swim at mile gp @ :40

25 jungle sprint/check HR

  25 easy

2 x 275 swim desc 1-2 @ 4:00

  100 cruise/100 add kick/75 go (#1)

  #2- from a dive, goal is faster than 1/6 of mile goal time

NOTE:

  we went a single 150 from a dive RACE instead of the 275's

Warmdown as needed & get excited to race next week. Watch your email for updates from Jamie on tomorrow's schedule. Have a great day!